Tuesday, 8 October 2013

The best plant-based sources of protein

Vegetarians and vegans are often presented with a familiar question:
"How do you get enough protein?" The question is understandable, since
today's nutritionists place a disproportionate amount of emphasis on
meat as a protein source. In reality though, many plants contain protein
quantities by mass that match or even exceed that of beef, poultry and
fish. The best of them are listed below.

The best vegetarian protein sources

Spirulina and chlorella
- Natural health researchers often consider these green algae to be the
ultimate "superfoods," and for good reason: Aside from containing
unsurpassed levels of chlorophyll and iron, spirulina and chlorella also
contain 12 times more digestible protein than beef. Indeed, spirulina
and chlorella are comprised of between 45-75 percent pure plant protein
by mass. Consequently, spirulina and chlorella tablets and powders
remain the protein source of choice for vegetarian and vegan
body-builders seeking to improve muscle mass.

Sun-dried tomatoes
- Second to spirulina and chlorella in the protein department are
sun-dried tomatoes, which are tomatoes that have undergone an intensive
moisture-removal process. Sun-dried tomatoes are extraordinarily rich in
potassium, dietary fiber, vitamin K and a host of other nutrients. What
really makes them stand out, however, is their whopping 11-16 percent
protein content by mass - making them the most protein-rich fruits.

Beans - All beans are high in protein,
though some are higher than others. Studies have shown that soybeans
contain the largest amounts of protein (between 9 and 13 percent),
followed closely by winged beans (9-12 percent). Lima, kidney, pinto,
white and garbanzo beans are also good sources.

Buckwheat
- Buckwheat is a gluten-free seed with a low glycemic index and more
protein per 100 grams than corn, rice, millet or wheat. Furthermore, it
possesses a unique amino acid profile; since buckwheat is high in
arginine and lysine, it has the power to increase the protein value of
cereal grains and beans consumed that same day.

Quinoa - Like buckwheat, quinoa
is a gluten-free, low GI seed that contains almost as much protein as
the best beans and legumes (often as high as 14 percent). It is also a
good source of dietary fiber, phosphorous, iron and magnesium and makes a
great substitute to rice or couscous.

Spinach - While
spinach is famously high in iron, it also contains generous quantities
of protein - sometimes up to 13 percent, although this figure varies
wildly based on leaf quality. Spinach is extremely versatile (it can be
added to pasta, salads, soups, casseroles and even pizzas), so there are
many ways to disguise its unattractive taste.

Peas - Peas
contains eight percent protein, making them one of the best common
vegetable sources after spinach. Peas are also a good source of vitamin A
and iron and are easy to incorporate into many meals.

Sweetcorn
- Corn on the cob is high in protein and calories, making it a good
food to eat before exercising. Just make sure you buy organic corn,
especially in the United States.

Brussels sprouts - Sprouts are rich in protein and vitamin C and are a good weight loss food due to their low calorie and fat levels.